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Eat REGULAR, BALANCED MEALS with CONTROLLED PORTIONS. Less food is better unless you are underweight or malnourished. Eat slowly and mindfully, Eat when you are hungry and stop when you are satisfied.
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Make EVERY MEAL SMARTLY BALANCED. The major macronutrient groups, carbohydrates, fat and protein with a carbs:fat:protein energy value distribution of approximately 50:30:20 to contribute optimally to your health.
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VEGETABLES, LEGUMES and FRUIT should make up half of your food volume intake. (It also should fill half of your plate at every meal)
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CARB SOURCES should mostly consist of SLOW DIGESTING CARBS and WHOLE GRAINS (low GI carbs, depending on your activity level and the timing of the meal).
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Quality, lean, UNPROCESSED PROTEIN SOURCES are always preferable to processed, fatty protein sources.
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FAT SOURCES that are rich in OMEGA-3 PUFAs and MUFAs should be SPECIFICALLY TARGETED, as should other foods that are high in VITAMINS, FIBRE and PHYTONUTRIENTS – these foods can make a major contribution to your health.
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Have DAIRY PRODUCTS everyday.
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FOCUS ON FRUIT and a few NUTS for snacks in between meals.
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Avoid high kJ drinks, but rather drink WATER AND LOWER kJ BEVERAGES.
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FITNESS is key and ACTIVITY is maximised with a daily goal of 30-60min.
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If you consume ALCOHOL LIMIT CONSUMPTION to 1 drink a day.
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Use SALT SPARINGLY and limit salty foods.
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A plate of food should have half the volume filled with vegetables or salad, leaving one quarter for a serving of lean protein & the other quarter for a serving of whole grain lower GI starch. Include some healthy fat in every meal.
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The SMART HEALTH DIET describes a BALANCED diet that is NUTRITIOUS and RISK FREE in every way, with SUSTAINABLE meal plans that all people and age groups can enjoy.
Flour Products
FLOURS | 122020 | |||||
GI | Name of product / food | GL | Unit | Mass (g) | Comments | |
Low | GlucaChol-22, instant vanilla drink + oat beta-glucan, @Life | <5 | 15g + 250ml | 15 | Low Glycemic Response; estimated GL; GIFSA | |
Low | GlucaChol-22, Instant strawberry drink + oat beta-glucan, @Life | <5 | 15g + 250ml | 15 | Low Glycemic Response; estimated GL; GIFSA | |
Low | GlucaChol-22, instant chocolate drink + oat beta-glucan, @Life | <5 | 15g + 250ml | 15 | Low Glycemic Response; estimated GL; GIFSA | |
Low | GlucaChol-22, original, oat bran + oat beta-glucan, @Life | <5 | 15g | 15 | Low Glycemic Response; estimated GL; GIFSA | |
Low | Digestive bran / wheat bran | <5 | 1 cup | 44 | Minimal effect on glucose absorption | |
Low | Green banana flour | <5 | 1/3 cup | 30 | Tested GI; lowers GI of baking recipes; GIFSA & DSA | GF |
Low | Psyllium husks (powder) | <5 | 1 cup | 140 | Estimated GI | GF |
Low | Quinoa bran | <5 | 1 cup | 50 | Estimated GI | GF |
Low | Rice bran** | <5 | 1 cup | 40 | High fat; estimated GI | GF |
Low | Mesquite powder / flour | <20 | 1 cup | 150 | Estimated GI from biscuits made with mesquite powder | GF |
Low | Soya flour, full fat*** | <20 | 1 cup | 160 | French GI; high fat | GF |
Low | Soya flour, lower fat** | <20 | 1 cup | 160 | French GI; lower fat | GF |
Low | Cocoa powder | <5 | 1 Tbs | 6 | Estamited GI | GF |
Low | Chickpea flour (besan)** | 50> | 1 cup | 160 | Estimated GI | GF |
Low | Split pea flour, pea flour, dhal or chana | <30 | 1 cup | 160 | Estimated GI | GF |
Low | Oats, rolled, thick flake, raw, Afya | <10 | 1/3 cup | 30 | GIFSA | |
Low | Oat bran, raw, Jungle or Pick 'n Pay or Simply Cereal | <10 | 1/3 cup | 33 | ||
Medium | Oats, rolled, raw | <20 | 1/3 cup | 30 | Australian GI; lower GI with milk | |
Medium | Sweet potato flour | 50> | 1 cup | 150 | GF | |
Medium | Rye flour | 50> | 1 cup | 140 | GI based on that of wheat free rye bread | |
Medium | Barley, rolled, raw | <30 | 1/2 cup | 45 | Australian GI | |
Medium | Barley flour | 50> | 1 cup | 148 | Estimated GI from 100% barley flour bread | |
Medium | Brown rice flour | 50> | 1 cup | 120 | Estimated GI | GF |
Medium | Buckwheat flour* | 50> | 1 cup | 140 | Australian GI | GF |
Medium | Quinoa flour** | 50> | 1 cup | 140 | Estimated GI | GF |
High | Maizena or cornflour or corn starch | <5 | 1 Tbs | 7 | Estimated GI, probably higher | GF |
High | Maizena or cornflour or corn starch | 50> | 1 cup | 140 | Estimated GI, probably higher | GF |
High | Nutty wheat flour / whole wheat flour | 50> | 1 cup | 120 | Estimated GI, probably higher | |
High | Bread (wheat) flour | 50> | 1 cup | 140 | GI based on that of average white bread | |
High | Cake (wheat) flour | 50> | 1 cup | 140 | GI based on that of average white bread | |
High | Tapioca flour | 50> | 1 cup | 170 | Estimated GI | GF |
High | Rice flour | 50> | 1 cup | 140 | Estimated GI | GF |
High | Crumbs, Kellogg's | <10 | 2 level Tbs | 15 | GI based on Kellogg's Corn Flakes | |
High | Potato flour | 50> | 1 cup | 140 | Montignac GI | GF |
High | Potato starch | 50> | 1 cup | 160 | Montignac GI | GF |
High | Sago flour | 50> | 1 cup | 170 | Estimated GI | GF |
High | Millet flour* | 50> | 1 cup | 140 | Estimated GI; very high GI | GF |
Get The South African Glycemic Index & Load Guide for comprehensive explanations, GI-lists, GL-values and the fibre, fat, protein and Kj-values.
A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
One of the services that we render as the GI Foundation, is to determine the GI of food products. Food companies are welcome to contact us for more information.
The products marked by an * are high in fat.
GF – means gluten free.
GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.



